Back Squat (230) Bench (195) P/U (2)

THURSDAY 100211

CFWU 3 X 8

These are getting better slowly. Hand grip is becoming the limiting factor sort of...

Back Squat 5-5-5
135 x 10
185 x 6
230-230-230

Getting close to critical mass. Might back down to 3x5 at 185 with a big focus on keeping my knees out to strengthen my hips.

Bench Press 5-5-5
135 x 10
185 x 5
195-195-195

Getting close here too. Will keep going up and see what happens I guess.

Pull ups
2-2-2-1-1-1

Going to do more of these during most workouts. Need to work more strict pull ups to develop strict pull ups and improve my kipping pull ups. I've found that kipping pull ups don't improve the strict pull ups.

Power Clean (145) C2 Fishing (1155)

TUESDAY 100209

CFWU 3x7

Power Cleans 3-3-3-3-3
95 x 10
145-145-145-145-145

C2 Rower Fishing Game
1155 points
2:03 avg
972 meters

Squat (225) Press (110)

MONDAY 100208

CFWU 3x7

Back Squat 5-5-5
135 x 10
185 x 6
225-225-225 (knees caving...)

Press 5-5-5
45 x 10
95 x 6
110-110-110

Deadlift (315) Tabata Sprints x6

FRIDAY 100205

CFWU 3x7 almost C2B...?!??!!???!!!

DEADLIFT 1-1-1-1-1
135x8
185x5
315x1 x 5

Tabata Sprints (Treadmill) x6
Incline: 15.0
Speed: 6.0mph
Pace: 10:00/mile

Back Squat (220) Bench (190) P/U (2)

THURSDAY 100204

CFWU 2x7 (damn tricep extension dorks)

Back Squat 5-5-5
95x10
135x8
185x5 maybe
220x5 x 3

Bench 5-5-5
135x10
190x5 x 3

Max Rep Strict Pull Ups x-x-x
2-2-2


WEDNESDAY 100203

Rest Day

Power Clean 3-3-3-3-3 (145)

TUESDAY 100202

CFWU 3x6

Power Clean 3-3-3-3-3
95x10
105x8
135x5
145-145-145-145-145

METCON
Tabata Sprints (Treadmill)

20:10 x 6
Incline: 15.0
Speed: 6.0 mph
Pace: 10.0 min / mile

x8 next time

Sent from my iPod.

Back Squat (215) Press (105) P/U (2)

MONDAY 100201

Back squat 5-5-5
10x95
8x135
5x185
215-215-215

Press 5-5-5
10x65
8x95
105-105-105

Strict Push Ups
2-2-2

Sent from my iPod.

Deadlift (345)

FRIDAY 100129

CFWU 3x6

Deadlift 1-1-1-1-1
295-315-335-345-345

METCON
50 Wall balls (3:17) ouch...

Sent from my iPod.

Squat (205) Bench (185)

THURSDAY 100128

CFWU 3x6

Back Squat 5-5-5 (205)

Bench 5-5-5 (185)
***sore left wrist / palm?

Screaming Eagle Push Ups (4x15)

Sent from my iPod.

WEDNESDAY 100127

WEDNESDAY 100127

CFWU 3x6 good pull ups

Skills: double unders (sad)

Mag 7

3x500m row / 1-min rest
1:58-1:57-1:58

Screaming Eagle Push Ups
(30) - tomorrow 10x15

Sent from my iPod.

TUESDAY 100126

TUESDAY 100126

CFWU 3x5 minus pull ups

Thrusters 5-5-5-5-5 (115)

5x100 single unders on the minute

Sent from my iPod.

Push up Progressions (20-)

WEDNESDAY 100120

Mag 7
Played with jump rope
CFWU 4x5

PU Progressions 20-20-20
20-13-10-10-10

Sent from my iPod.

Fran (6:34) 65lbs

SATURDAY 100116

Fran - 65lbs
6:34

Weight was easy, pull ups were brutal. Good pull ups though...

Sent from my iPod.

Wendler 5/3/1

SATURDAY 100109

CFWU 3x5

Moving on to 4x5 til I get to 6x5 then switching to 3x6 up to 5x6 then 3x7...

10-min push ups (131)

BACK SQUAT (Wk 2) 3-3-3
185-195-205

Too easy, going to wait and see how hard week 3 is with the 1RM at 95% and then I'm bumping all these numbers up 5 pounds...

Wendler 5/3/1

WEDNESDAY 100106

CFWU 3x5

Deadlift
5x235, 5x255, 5x275

TUESDAY 100105

Rest Day - Snow Day

MONDAY 100104

Combat Abs - Magnificent Seven

Sent from my iPod.

Wendler 5/3/1

SUNDAY 010310

Jump rope
CFWU 3x5

Bench Press
135x12
5x170; 5x180; 5x190

Sent from my iPod.

Wendler 5/3/1

FRIDAY 010110

CFWU-ish
Jump rope-ish

Squat (Week 1)
135x12
170x5; 180x5; 190x5

Big juice breakfast. Salami n cheese. Pork chops n mashed
cauliflower. 7 Hershey's kisses.

10 cuss words. Not bad for first day.

Sent from my iPod.

Dan John Rapid Ascent Program

MONDAY 091221

Power Clean 8-6-4
95-135

Press 8-6-4
95-105(8-4-3)

Front Squat
135-155

Sent from my iPod.

Deadlift 3-3-3-3-3

SATURDAY 091219

DEADLIFT 3-3-3-3-3

225-275-295-315-335(2)

Grip and no chalk sucked...


Tabata Push ups (6)

10-10-10-10-10-6

Press

FRIDAY 091218

PRESS 5-5-5-5-5

95-105-115-115-125

ok

Jingle Bell Run

THURSDAY 091217

3k formation run. COLD. Too much snivel gear. POSE is going. Need to work skills and drills.

Back Squat 5-5-5-5-5 (225)

TUESDAY 091215

Back Squat 5-5-5-5-5

135x10
185-205-225-225-225

Fighting of baby's CDC flu bug...

Sent from my iPod.

Week 1 return

FRIDAY 091211

Heavy Thrusters - 5-5-5-5-5 (Db)

50-55-60-65(3)-65(4)

THURSDAY 091210

Deadlift 5-5-5-5-5

225-275-275(3)-275(3)-275(3)

Grip sucked...

Sent from my iPod.

Bench Press 5-5-5-5-5 (205)

WEDNESDAY 091209

Rest Day

TUESDAY 091208

Bench press 5-5-5-5-5

10x135
155-175-185-205-185

Sent from my iPod.

Front squat - Tabata Row

MONDAY 091207

Front Squat 5-5-5-5
155-155-185-155

Tabata Row (damper 3)
95-98-91-91-88-81-85-85 meters

Sent from my iPod.

Dan John Rapid Ascent

MONDAY 091102

Power Clean (8-6-4)
95-115

Press (8-6-4)
95-95

Front Squat (8-6-4)
135

Little smoked, good first day back

Heavy deadlift tomorrow...

Sent from my iPod.

100 Push Ups Update

MONDAY 091102

W2D2-L3 (74)
14-16-12-12-20 (:90 rest)
rough last set

SUNDAY 091101

W2D1-L3 (68)
14-14-10-10-20 (:60 rest)
tired after Saturday's cheat day carbs...

THURSDAY 091029

W1D3-L3 (69)
10-15-9-9-25 (2:00 rest)

TUESDAY 091027

W1D2-L3 (58)
10-12-8-8-20 (:90 rest)

Sent from my iPod.

Hundred push ups again

MONDAY 091026

Going for it again now that there is a 100 push ups app on my damn
iPod. Got 27 straight perfect PU on Sunday so shooting for 100 on
Xmas day...

Back squats again

5-5-5 (235) no issues

Left shoulder "tweeked" over weekend after Friday's presses...?

100 PU W1D1 10-12-7-7-9 np

Played with double unders again... brutal...

Sent from my iPod.

FRIDAY 091023

Press 5-5-5 (105) np

Played with double unders... brutal...

100 singles
50 double unders (singles)
100 singles

Going to start timing this one to track progress...

Sent from my iPod.

WEDNESDAY 091021

Deadlift 5-5-5 (285) grip failed by 2nd

Sent from my iPod.

Squats 5-5-5 (225) PU/SU (25-10-8)

MONDAY 091019

First day of PT five days a week with lifts and push up and sit up workouts every MWF. 3x5s doesn't hurt too bad and it will make me stronger so it's win-win at this point.

Light warm up

Squats
10x45
10x135
225-225-225

Just right for first day back. Took five minutes between each work set.

3x25 push ups (25-10-8 - weak)
3x25 sit ups
12 close hand push ups
8x8 crunches
12 wide arm push ups

TUE/THU will be press/push press/push jerk/press... and double unders and maybe tabata rowing. Need to throw pull ups (and handstands) into every warm up before I get smoked by workouts...

Bench - Pull - Squat

MONDAY 091012

5 rounds of:

Max rep BW Bench Press
Max rep Pull ups
Max rep Back Squats

Rest exactly 3 minutes between rounds

185#

10-8-12
9-5-10
7-5-10
6-4-9
5-5-8

Ouch...

Sent from my iPod.

30 Muscle Ups for time

TUESDAY 091006

Modified 30 muscle ups for time down to

20 rounds for time of:

3 pull ups
3 dips

18:22

Pretty good scaling. Wouldn't have wanted to do the 30 sets of 4 pull ups and 4 dips which is the standard scaling... OUCH...

Trigg's Revenge

SATURDAY 091003

AMRAP in 30 minutes of:

400m run
5 pull ups
10 push ups
15 squats

Wear a 20-lb weight vest if you got it...

7 rounds + 100m run...

Front Squat 3-3-3-3-3 (205)

WEDNESDAY 090930

Front Squat 3-3-3-3-3

Still hurting after FGB IV so finally back at it after 3 rest days... getting old sucks...

Felt pretty good on these. 205 was pretty hard, 215 practically stopped on the way up out of the second rep. Called it good...

135-155-185-205-215 (F/2)

These might be more fun at 205 across... ouch...

Fight Gone Bad IV (266)

SATURDAY 090926

Row - 20/16/15
WB - 23/15/15
SDHP - 23/16/17
BJ - 15/13/12
PP - 25/20/21

Need to work the box jumps and the stamina...

Pretty happy with the effort though considering my usual diet...

DIANE (9:04)

THURSDAY 090924

Diane (9:04)

21-15-9
225# Deadlift
Handstand push ups

205#
large band + medium band

Ready for 225 and med-med

Sent from my iPod.

Barbara (32:22)

WEDNESDAY 090923

BARBARA

5 RFT of:

20 pull ups
30 push ups
40 sit ups
50 squats

Rest exactly 3 minutes between each round.

32:22 - 4 rounds - medium pull up bands

5:34
5:42
5:56
6:02

Push Jerk 3-3-3-3-3 (165)

TUESDAY 090922

CFWU x2 (med band)

PJ 3-3-3-3-3

135-145-155-165-176(F) PR

Sent from my iPod.

CrossFit Total-ish

SATURDAY 090919

Hit the powerlifting competition en lieu of a CFT by myself. Worked out pretty well...

Set three PRs today in the 1RM back squat, bench press and deadlift.

Back Squat - 185/245/255

Bench Press - 185/225/245

Deadlift - 275/345/375

875 was the highest in my weight class (just me) and overall (three of us, all CrossFitters).

Seriously thinking about hitting the 8th Army powerlifting championships in Camp Humphreys on 10 OCT...

Lunges suck

WEDNESDAY 090916

4 rounds for time of:
100ft walking lunges, 25lb DB
30 24-in box jumps
20 weighted pull ups (0#)

26:00

Ouch...

Clean and Jerk 1-1-1-1-1-1-1 (165)

TUESDAY 090915

CFWU (x2)

Clean & Jerk 1-1-1-1-1-1-1

95#x5

115-125-135-145-155-165-185 (FC)

Squat cleaned the 185 ok, just did get under it and keep it locked out overhead long enough to count it as legit. Coulda got it though. Kinda like these...

Elizabeth (14:37)

MONDAY 090914

Elizabeth
21-15-9 rep rounds of:
135-lb Cleans
Ring dips

14:37 (95#/dips)

Sent from my iPod.

Run Burpee Run

SATURDAY 090912

6 rounds for time of:
400m run
25 burpees

24:51 (5 rds)

Sent from my iPod.

Weighted Pull ups (15#)

FRIDAY 090911

Weighted pull ups 1-1-1-1-1-1-1

0-10-0-15-0-10-20(F)

Sent from my iPod.

Rowboat Fran

WEDNESDAY 090909

Row 1000m
21 65-lb Thrusters (65#)
21 pull ups (Large band)
Row 750m
15 Thrusters
15 pull ups
Row 500m
9 Thrusters
9 Pull ups

18:54

5k run with jog stroller

MONDAY 090907

5k run with jog stroller

29:35

Run Snatch Run

FRIDAY 090904

5 rounds for time of:

15 55-lb Power Snatches
400m run

22:08

Sent from my iPhone

OHS 3-3-3-3-3

THURSDAY 090903

CFWU 2 x 10

OHS 3-3-3-3-3

10 x 45
10 x 65

95-115-115-125-135(F) 2 out of 3, lost concentration and tension...

All in all a good workout. Got lots of unusual sore places due to this week's main page workouts. Going to enjoy keeping up with it I think...

Nat.e

WEDNESDAY 090902

CFWU 2 x 10

Modified Nate

AMRAP in 15 minutes of:
2 pull ups (small band)
4 dips
8 Kb swings (1.5 pood)

~12

Sent from my iPhone

9-7-5 DB DL-HPC-Thruster

TUESDAY 090901

AMRAP in 15-min of:
9 DB Deadlift (2x40#)
7 DB Hang Power Cleans
5 DB Thrusters

9 rounds (ouch)

Sent from my iPhone

Cin.dy

Going to start following the main page workouts from one week ago as best I can. Should be interesting.

3 x 10 CFWU (large band)

CINDY
AMRAP in 20 minutes of:
5 pull ups
10 push ups
15 squats

Did this at 2/3 speed for the first workout back in three weeks...

AMRAP in 15 minutes of:
3 pull ups (medium band)
6 push ups
9 squats

15 rounds + 3 pull ups

I'll take it. 5 on 2 off is going to be painful for at least two weeks until my eating and sleeping get sorted out...

Half Mara-WHAT??!?!!???

SATURDAY 090829

Not sure why I thought this would be a good idea...

2:16:30

First I thought my nipples were going to rub off in the first few kilometers. Then it was one long, muggy sweatfest where my gooch and my arm pits were rubbed raw!!!

Kept a 6-min per kilometer pace through the first 15 kilometers, then the wheels fell off...

I have a newfound respect for what Greg Amundson did just on CrossFit training. 89 miles in 24 hours. HOLY SHIT!!! WWGD...

Army PT Sucks

FRIDAY 090828

Hit some PT with the company after redeploying from UFG 09. Regular suckfest. Side straddle hops. 25 push ups. 30 sit ups. 45 min death run. Stupid.

Team Murph

SATURDAY 090808

Tackled this one with COL Clark, LT Mitchell, CPT Gillette and myself.

Run 400m
~25 pull ups
~50 push ups
~100 squats
Run 400m

This one hurt even breaking it up between four people. Poor David Kim hit a whole Murph by himself.

MEBB

FRIDAY 090807

Back Squat 3-3-3
185-225-225

Bench Press 3-3-3
185-185-185

Deadlift 3-3-3
225-245-265

Weigh-in

231 lbs
25% BF
172 lbs lean body wt

Shit. Work to do.

GOAL (1 OCT 09)
215 lbs
17% BF
178 lbs lean body wt

Sent from my iPhone

Run day

29:00 run in VFFs

Banged up the bottoms of my feet pretty good. Need to run in these
every week. Definitely like hill sprints better...

Crap: breyers at lunch, fingertip of frosting, powerbar protein plus,
can of soup with ramen. (Day 3 without soda)

Sent from my iPhone

Rest Day

WEDNESDAY 090805

Crap: Subway flat bread, crispy crowns (broccoli, green beans, no Pepsi)

Sent from my iPhone

Hill Sprints

All kinds of sore today from Monday's workout but it felt good to get
out there. Jogged down to MP hill for some 30-sec sprints.

6 hill sprints (each ~:25)
Rested 1:30 btw each

Did a few push ups and pull ups... weak...

Crap: ramen yesterday (forgot); Subway flat bread, donut, finger
sandwiches x 8, breyers (no dinner?)

Sent from my iPhone

Dan John Rapid Ascent Program

MONDAY 090803

Back after it after a three week break. Painful.


Power Cleans 8-6-4 reps
115-125

Press 8-6-4
95-100 (8-4-3)

Front Squat 8-6-4
100-115


Going to start recording all the crap (non-Paleo) I'm eating throughout the day...

Crap: Subway flat bread, small bag Cheetos, box Milk Duds, 16oz soda, small Movie popcorn...

777

AMRAP in 10 minutes of:

200m run
7 push ups
7 squats

6 + 100m

Sent from my iPhone

Body Armor

TUESDAY 090721

Sweet double under warm up

400m run
21 OHS (95-lb)
30 pull ups
15 OHS
20 pull ups
9 OHS
10 pull ups
400m run

31:34

Ouch...

Sent from my iPhone

Press-PP-PJ

1RM day at CrossFit San Fran

Press
95-115-135(F)-135

PP
135-155

PJ
155-175-185(PR)

Sent from my iPhone

"Light" Snatches

TUESDAY 090714

Hit CrosSFit San Francisco for a weightlifting workout. What a great
space right under the shadow of the Golden Gate bridge and what a
great group. I would kill to workout with these guys everyday...

10-12 sets of 2 snatches (50% of 1RM)

After warming up with some good dynamic mobility and muscle snatches
we were off. Not sure how many sets we did but I used 65-lbs and I
didn't want to stop except my quads were burning from the new
positions/movement patterns.

What a phenomenal exercise. I can't wait until the Oly cert in Hawaii
in NOV...

Sent from my iPhone

Fran (9:30)

Leave it to CrossFit to kick yer ass every workout.

This workout was also able to tell me that my fat ass needs to start
eating right and doing more metcon work...

Sent from my iPhone

MEBB

TUESDAY 090707

Back Squat 5-5-5
185-225-240(PR)

Bench Press 5-5-5
185-195-205(PR)

Deadlift 5-5-5
225-245-280(PR)

Lots of good work with Jay Baker...

Sent from my iPhone

APFT WOD

82 CF push ups
92 sit ups
2-mile run

24:31

Sent from my iPhone

MEBB

BS 5-5-5
185-205-235

BP 5-5-5
185-195-200

DL 5-5-5
225-245-275

Sent from my iPhone

Dan John Rapid Ascent

WEDNESDAY 090701

Power Clean
115-135

Press
95-100 (8-4-3)

Front Squat
115-135

Sent from my iPhone

MEBB

MONDAY 090629

Back Squat 5-5-5
185-205-225

Bench Press 5-5-5
185-185-195

Deadlift 5-5-5
225-245-255 (PR)

Sent from my iPhone

200-400-600 (24:29)

SATURDAY 090627

3 rds for time of:

200m run
400m run
600m run

Rest exactly the amount of each run (i.e. :45/:45, 1:30/1:30, etc.)

8:29-17:44-24:29

:37-1:30-2:30

Try :45-1:30-2:15 next time...

Sent from my iPhone

OHS 3-3-3-3-3 (140)

FRIDAY 090626

OHS 3-3-3-3-3

95-115-125-135-140 (PR)

Glad I didn't get sucked into ugly FGB...

Triceps just starting to hurt from Hindus last Tuesday...?!??!!!?

Sent from my iPhone

Kettlebells and Hindus

TUESDAY 090623

25-20-15-10-5 rep rounds of:

1 pood Kb swings
Hindu push ups

10:25

Sent from my iPhone

Dan John Rapid Ascent

MONDAY 090622

Has it really been two weeks since I last posted? That damn cold kicked my ass I guess...

Dan John Rapid Ascent Program
8-6-4 reps

Power Cleans
95-115

Press
65-95

Front Squat
95-125

Press 3-3-3-3-3 (130)

TUESDAY 090608

Shoulder Press

95-115-120-125-130 (PR)

Horrible Hundred (12:02)

MONDAY 090608

500m Row (1:50)

CFWU x ~2

Pull up / Dip pyramid 1-2-3-4-5-6-7 (28)

Liked this better than 3 x 10 or 15. Going to do these from 1 to 10 for 55 reps on my warm ups.


Horrible Hundred

25 Deadlift (205#)
25 Power Cleans (125#)
25 Thrusters (75#)
25 OHS (45#)

12:02

SUNDAY 090607

SUNDAY 090606

Hill Sprints

5 x :40 w/ 2:20 walking recovery

3 x :20 w/ 1:40 walking recovery (steep!!!)


Started to get a twinge in the groin area but held up okay...

Back Squat 5-5-5-5-5

155-185-205-225-245(2)-225

1000 meter row

3:38.5

Sent from my iPhone

SATURDAY 090530

SATURDAY 090530

5 rounds for time of:

400 meter run
10 pull ups
15 DB Thrusters (35#)

24:34

Sent from my iPhone

Filthy Fifty (80%)

30:34

Skipped the last two exercises because this one was kicking my ass...

Damn burpees and double unders anyway...

Sent from my iPhone

Overhead

Press 5-5-5-5-5

95-105-115-125(F)

need more rest btw sets?

Push Press 3-3-3

155-175-185(PR)

Sent from my iPhone

Deadlift 5-5-5-5-5

CFWU 3x10**

225-235-245-255(PR)

Sent from my iPhone

CP Kim Helen (14:40)

Shoulder Press

5-5-5-5-5

95-100-105-110-115(PR)


"Helen"

3 rounds for time of:

400 meter run (~470m)
21 Kb swings (24kg)
12 pull ups

14:40

4:15-4:55-5:30

Heavy Front Squats

WEDNESDAY 090513

5-5-5-5-3

135-155-175-185(PR)-205(PR)

500m Row (1:39.68)

TUESDAY 090512

PR

Damper: 8 (too high?)

gassed at 250...

Sent from my iPhone

Back Squat 5-5-5-5-5

135-155-185-225-245(4)

Felt tired today...?!??

Sent from my iPhone

Tabata Something Else

SATURDAY 090509

Tabata Something Else

32 rounds of Tabata Intervals with 8 rounds of pull ups, push ups, sit ups, and squats

push ups: 10-10-9-8-6-6-6-6
sit ups: 10-8-9-10-10-10-10-10
squats: 15-13-15-15-15-15-15-17
pull ups: 5-5-4-4-4-4-4-4

Was too smoked to get in on the "Max the Bench" competition at Collier. 1 rep with your bodyweight earned you a FREE tshirt...

FRIDAY 090508

a.m. workout

Hang Power Cleans 1-1-1-1-1

135-155-165-175-185(F)-185


AMRAP in 10 minutes of:

500 meter row
5 x 95-pound Overhead Squats

3 + 65 meters


p.m. workout

Tabata Sprints with a twist...

8 rounds of tabata sprints with max rep push ups
5-5-5-4-4-3-4-3
8 rounds of tabata sprints with max rep squats
3-3-3-3-3-3-3-3

Fight Gone Bad (20:33)

Fight Gone Bad (task-based)

Perform three rounds for time. Rest for one minute between each round.

20 wall balls (20#)
20 SDHP (75#)
20 box jumps (24")
20 push press (75#)
20 calorie row

5:55
6:30
6:08

20:33

Heavy Squat Cleans

5-5-5-3-3-3-1-1

95-115-125-135-155-165-175-185

Sent from my iPhone

Grace - 5:55 (115#)

WEDNESDAY 090429

CFWU, 3x10!!!

Grace

30 reps, Clean and Jerk, 135lbs for time

5:55 (115#)

Scored 8:39 with same weight last time. Ready to tackle this Rx'd!!!


-----------------------------------

Afternoon Workout

Team workout

7 rounds for time:

200m run
5 burpees
10 sit ups
15 squats

1 round equals you and your partner performing one evolution...

This one was a smoker. Just need to stagger the lead teams start/finish point to keep them within reach of the other teams...

Bench Press

MONDAY 090427

5-5-5-3-3-3-1

155-165-185

195-205-215

225

Sent from my iPhone

Dumbbell Bear

Dumbbell Bear Complex

Every minute on the minute for 20 minutes:

5 DB Deadlifts
5 DB Hang Power Cleans
5 DB Thrusters

40# Dumbbells

14+4

Got 30# last time. Was going to jump up to 35# but I wanted to punish myself instead...

Thank CrossFit!!!

Heavy Push Press

FRIDAY 090424

Push Press

5-5-5-3-3-3-1-1-1

135-155-165(PR)

165-175(F)-175(PR)

185-195(F)-195(PR)

Deadlift Burpee Workout

WEDNESDAY 090422

Deadlift Burpee Workout (CrossFit Games 2008)

5 rounds for time of:

5 275-lb deadlifts (245#)
10 burpees

11:16

Power Cleans

5-5-5

3-3-3

1-1-1

95-115-135(PR)

155-165(PR)-good

175-185(F)-185(PR)

Need to get this on video and break down the technique, they felt a little loosey-goosey...

OH Squats

Heavy(-ish) OHSquats

5-5-5-3-3-1-1

95-115-125(PR)
125-135(PR)
135-145(PR)

Sent from my iPhone

TUESDAY 090414

APFT

57 Push ups (84)
77 Sit ups (100)
13:25 2-mile run (100)

284

Double ouch!!!


SATURDAY 090411


Tabata Sprints

20:10 for 8 rounds

Ouch!!!

CF Yongsan Baseline Workout

Got this one courtesy of CrossFit Los Angeles and Andy Petranek...

800m Run
40 squats
30 sit ups
20 push ups
10 pull ups

6:14

No more Kimchi Soup for lunch before CF workouts. This one hurt too bad for an "easy" one.

Hope I can hit the programming harder after next week's APFT to get back into shape. Lost a ton after Thanksgiving, Xmas and PCSing...